Prevention and Daily Health Care

1. Reduce Strain:

Avoid prolonged sitting and bending your head. Learn correct sitting (computer screen level with your eyes) and standing postures, and use ergonomic desks and chairs. Avoid maintaining the same posture for extended periods; get up and move every 30 minutes. Reduce actions that strain bones, such as crossing your legs. When lifting heavy objects, use your legs to exert force, reducing pressure on your waist.

2. Exercise and Nutrition:

Exercise: Swimming, jogging, yoga, or Tai Chi to increase muscle endurance and flexibility. Older adults should practice balance training to prevent falls. Diet: Increase intake of calcium (milk, soy products) and vitamin D (fish, eggs), and control high salt and high sugar intake.

3. Weight Management: Weight loss can reduce the burden on the lumbar spine and knee joints.

4. Sleep Adjustment: Choose a mattress of appropriate firmness (e.g., a hard board bed is recommended for those with lumbar disc herniation), and avoid high pillows.

5. Environmental Protection: Place non-slip mats in the bathroom, choose shoes with good cushioning, keep warm in winter, and consider wearing knee and waist supports